Rest and activity might seem like they belong at polar ends of a spectrum however in reality the two are closely intertwined. Bouts of physical exertion, or exercise, must be paired with periods of rest, or recovery, to mitigate the inevitable fatigue that builds, allow the body to return to homeostasis, and to allow space for adaptation to occur. This is observed most simply in bouts of resistance-based training where it’s commonplace to work in reps and sets, separating sets of fixed repetitions with a period of rest. The ideal duration of these rest periods is dependent on many factors and is often the subject of much deliberation.

In short, rest duration is often subject to the demand of the task with longer rest periods being utilised when the demands are highest. The goal is to allow enough time for the body to recuperate and repeat the task, or set, to the best of the individuals abilities, failure to rest an adequate amount would likely result in a big drop off in the repetitions achieved with the same load. Consideration must also be made to the systemic stress a particular movement may place upon the body. A small, isolated movement like a bicep curl will often require less time between sets than a large compound movement like the deadlift. 

Rest time is also a variable that can be adjusted to increase the overall intensity of a session. More common in high intensity cardio outputs like HIIT, an effort will be maintained for a set amount of time, for example a minute, then a designated rest period will take place before the effort is repeated. This can be seen in the form of Tabata training that involves multiple rounds of 20 seconds work for 10 seconds rest. In this scenario the goal isn’t to allow the optimum amount of time for the body to recover but instead to allow just enough while also allowing fatigue to build between efforts. This compounding stress is required to invoke the adaptations of greater work capacity and better oxygen uptake among others.

We can also consider the role of rest between training sessions themselves. To better understand the importance of this it can be useful to reframe the idea that adaptations are made during the training sessions themselves and instead look to these as more of an opportunity to send a clear signal for adaptation. The adaptation itself, be that increased strength, muscle size or any improved degree of fitness will occur during the period between sessions. Again, the duration and frequency of these rests will vary greatly depending on the individual and the desired outcome however this is a key variable that should be considered in any program.



To some, especially the highly motivated or individuals that perceive value in working hard and feeling the full force of exercise, rest can seem like something that is negotiable and perhaps even a chore. Understanding that rest and recuperation are integral parts of the stress vs adaptation process can help to divorce the feelings of guilt or lethargy that connotate the idea of resting and that when utilised correctly, rest will facilitate the capability of working harder and lifting heavier. It’s more likely that rest is often underutilized by those desperately seeking progress and incorporating the concept more appropriately will allow for more milage in the pursuit of progress.